Many diet plans that to be healthy. With so many options and recommendations it can be difficult to decide which is valid and accurate for making your own healthy diet plan that will truly enhance your overall wellness. The United States Department of Agriculture (USDA) provides user-friendly information called the MyPyramid eating guide. Use this resource and plan ahead to improve your nutrition and to help plan a healthy diet.
Step 1
Use the USDA's MyPyramid for structuring your daily diet (see Resources). MyPyramid recommends that adults eat 5 oz. to 8 oz. of grains daily, with half of them being from whole grain sources such as oatmeal, barley or quinoa. Include 5 to 6 ½ oz. of protein-rich foods such as fish, meat and beans.
Step 2
Include fresh fruits and vegetables in your meals. Choose those that are in season and local, as often as possible. Choose frozen vegetables and fruits, without added sauces or sodium, when fresh is not available. MyPyramid recommends that adults eat 1 ½ to 2 cups of fruit and 2 to 3 cups of vegetables each day.
Step 3
Include nuts, seeds, nut butters, olives, olive oil and fatty fish, such as salmon, in the diet plan. These supply heart-healthy monounsaturated and omega-3 fatty acids. Limit the amount of saturated fatty acids and trans fatty acids, such as those found in packaged, processed baked goods and snacks.
Step 4
Limit processed foods, which can contain excess sodium, and high-sugar foods, such as sodas and fruit drinks. Reducing these foods will reduce the unhealthy preservatives and calories without beneficial nutrients, or empty calories, you consume.
Step 5
Visualize each meal as a healthy plate. Make half of the plate fresh fruits and vegetables, such as a salad. One-fourth of the plate should be lean protein, such as grilled chicken or salmon. One-fourth of the plate should be whole grains, such as brown rice or quinoa.
Step 6
Shop for your food from local farmers markets and directly from farms as much as possible. The USDA supports nutrition from farm to table through the Know Your Farmer, Know Your Food campaign (see Resources).
Step 7
Plan your meals for the week. Do this on a Sunday afternoon by deciding what you will make and eat each day, based on your schedule for the week. Make meals ahead of time, such as healthy casseroles and large pots of soup. Heat up leftovers during the week when you are pressed for time.
Tips and Warnings
- Eat a variety of foods such as several different kinds of fish and different colored fruits and vegetables each week. Different foods contain different nutrients. Eating a variety will ensure that you get all the important nutrients your body needs.
- Don't feel that you need to cut out all of the foods you love when making a healthy diet plan. Depriving yourself will likely only make you crave them more. Enjoy special treats such as desserts in moderation. Have only a small piece once or twice a week, or on special occasions. Be sure you plan enough calories when making a healthy diet plan. The National Institutes of Health recommends that women should eat at least 1,200 calories per day and men should eat at least 1,500 to ensure you get the vitamins, minerals and energy your body needs to function properly.
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